SkiFit with YogaTonic UK
Our online programme provides over 6 hours of video content to stream, to helping you get fit for a season of skiing. Whether you are skiing regularly throughout the season, or looking to make the most of a week's holiday in the mountains, the videos help you to get SkiFit.
If you are skiing regularly throughout the season, you can fit in the sessions in between each trip to the slopes. Alternatively, if you have booked a week's holiday, then you can use programme to build your SkiFitness before your holiday. Either way, we believe that the cardio conditioning, yoga and meditation will help you get the most out of your time on the slopes.
No equipment is needed. You may want a mat but towel is fine.
This programme can be used with your current training programme (running, hiking, etc.). The videos are suitable for all levels of fitness and skiing / boarding abilities. Videos start start off with fundamental poses in the first week and get harder as weeks go on.
This programme is tailored specifically to improve the fitness, strength and balance of participants preparing for winter sports season.
The programme offers 18 videos in total. We designed the programme to be 3 sessions per week, but can be done in your own time.
• 6 x 20-30 minute yoga classes
• 6 x 20-30 minute cardiovascular, strength and endurance fitness workouts with increased progression throughout the programme
• 6 x 5-10 minute guided meditation and visualisation
• Online support from Tim and Shannon: YogaTonicUK@gmail.com
• Value added sequences for pre skiing warm up and post skiing cool down at the end of the day
• Benchmarking and progress tracking PDF's are available to download on yogatonicuk.com/skifit.html
With any exercise programme, please review our disclaimer before starting the videos. yogatonicuk.com/uploads/7/6/0/6/76060157/disclaimer.pdf
Benchmarking Demonstration (5 mins)
Cardio Conditioning Week 1 (29 mins)
Introduction to cardio conditioning exercises providing glutes, quad and core engagement.
Yoga Week 1 (31 mins)
Starting off slowly. Balance. Break down the poses: Down dog (hamstring, quad stretch), plank (core, arms), cobra (lower back), hamstring and glute stretches on back.
Meditation Week 1 (8 mins)
Learn techniques to become more body aware. This will help focus and calm the mind.
Cardio Conditioning Week 2 (27 mins)
A collection of new exercises to focus on cardio fitness, endurance and stability.
Yoga Week 2 (22 mins)
This week focuses on coordination for spacial awareness and balance: Balancing quad stretches and forward fold stretches.
Meditation Week 2 (9 mins)
Visualisation can change thoughts to be positive and motivational. It's just as important as physical training.
Cardio Conditioning Week 3 (28 mins)
Exercises combine increased range of movement developing agility and strength with balance in this session.
Yoga Week 3 (33 mins)
Building on poses we have done previously, we are working on lower back strength and core.
Meditation Week 3 (10 mins)
Anyone, no matter their comfort level on the mountain, can benefit from positive words.
Cardio Conditioning Week 4 (29 mins)
Increased intensity of exercises with more dynamic movements and balancing....expect to work hard in this session!
Yoga Week 4 (32 mins)
This weeks focus is core and legs which includes: Hip openers and strengtheners and abdominal engagement poses.
Meditation Week 4 (8 mins)
Taking your focus to the "present moment" easing any worries. This allows you to be aware and enjoy your surroundings.
Cardio Conditioning Week 5 (29 mins)
Balance work is integrated into single sided cardio exercises.
Yoga Week 5 (35 minutes)
This week will focus on shoulder stretches, hip openers, balancing chair and lower back strengtheners.
Meditation Week 5 (7 mins)
Build more inner strength by "finding your centre". Being centred physically and mentally brings more confidence to any changing condition.
Cardio Conditioning Week 6 (27 mins)
Quad and glutes are the primary focus in this session combing strength with agility and balance.
Yoga Week 6 (35 minutes)
This weeks focus is on balance and quads: Lunges and plank variations for strength. Different balance poses on each leg for balance. We finish off with hamstring and hip stretches.
Meditation Week 6 (10 mins)
Positive visualisation: Imagine your perfect day on the mountain!
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